Weighted Plank Pike Jumps
Muscle Groups: Abs
Weighted Plank Pike Jumps focuses on Abs, with Shoulders, Quads, Hips, Lower Back working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Plank Pike Jumps with proper form and technique.
- 1
Start in a plank position with your hands under your shoulders and feet together. Hold a weight plate or dumbbells in your hands.
- 2
Engage your core and jump your feet towards your hands while lifting your hips up into a pike position.
- 3
Quickly return to the plank position and repeat the jump. Ensure your movements are controlled.
Tips for Success
These tips will help you perform Weighted Plank Pike Jumps safely and effectively while maintaining proper form.
-
Keep your core engaged throughout to prevent sagging in your lower back.
-
Avoid jumping too high; land softly to reduce impact on your joints.
-
Ensure your hands are directly under your shoulders to maintain proper alignment.
Secondary Muscles
While Weighted Plank Pike Jumps primarily targets Abs , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Quads, Hips, Lower Back . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Plank Pike Jumps, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Plank Pike Jumps, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
